HEALTHY WEIGHT CHECKLIST- SIMPLE TIPS TO A HEALTHY YOU



With the daily crush of media coverage about obesity, weight, and health, it’s easy for people to feel overwhelmed. But there are simple steps you can take to help keep weight in check and lower the risk of many chronic diseases.


Eat Well


What to Eat


1. Protein

Eating foods high in protein has many benefits, including muscle building, weight loss, and feeling fuller after eating. Though eating lots of protein may be beneficial, eating a balanced diet is an essential part of staying healthy.


Healthy Proteins

  • lean meats – beef, lamb, veal, pork, kangaroo

  • poultry – chicken, turkey, duck, emu, goose, bush birds

  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams

  • eggs

  • dairy products – milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)

  • nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

  • legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

2. Carbohydrates

Carbohydrates, or carbs, are nutrients in your food that are converted into sugar after you digest them. They give your body energy. Carbs can cause weight gain if not properly consumed that is why you need to choose carbs that are not processed to ensure you are eating healthy and will not gain additional pounds.

Healthy carbs

  • Beans

  • Lentils

  • Milk

  • Yogurt

  • Corn

  • Berries

  • Oats

  • Apples

  • Brown rice

  • Whole wheat pasta

  • Popcorn

3. Fats


The body uses fat as a fuel source, and fat is the major storage form of energy in the body. Fat also has many other important functions in the body, and a moderate amount is needed in the diet for good health. However, you need to be mindful of what kind of fats you are going to consume because too much fat or wrong fat cab be unhealthy. Listed below are examples of healthy fats.


Healthy Fats

  • Avocados. Excellent source of monounsaturated fats which help the heart, lower bad cholesterol, and raise good cholesterol. ...

  • Butter. ...

  • Coconut Oil. ...

  • Olive Oil. ...

  • Omega-3 Fatty Acids. ...

  • Nuts & Seeds. ...

  • Pasteurized Eggs. ...

  • Grass-fed Beef.

How Much to Eat


1. You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.


2. Adopt habits that will help you avoid overeating and skip some of the high-calorie, low nutrient foods that are most strongly linked to weight gains, such as sugar-sweetened beverages, refined grains, and potatoes.


LIMIT SCREEN TIME

Watching television (TV) can be enjoyable and informative. Unfortunately, it can also be double jeopardy when it comes to weight. It’s a completely sedentary activity that also seems to promote unhealthy eating through the ads, product placements, and other promotions that constantly pitch high-calorie, low-nutrient food, and drinks.


GET ENOUGH SLEEP

There is more and more evidence that a good night’s sleep is important to good health and may also help keep weight in check. How much a person needs can vary a great deal, but there is good evidence that a lot of adults don’t get enough.


ALL ADULTS: 7 to 8 hours a night